WOD 20/6/2017 - terça-feira

A)

Warm-up 

TABATA - 8'

Step lunge

Reverse burpee 

Shoulder press opener (45/35)

Kipping pull-up 

B) 

Conditioning WOD 

40 DU 

20 T2B 

10 HSPU 

40 DU 

20 HSPU 

10 T2B 

For time

Time cap: 12'

C)

Strength & Conditioning - 12'

Back squat

Set 1: 5 (60%)

Set 2: 4 (65%)

Set 3: 3 (70%)

Set 4: 2 (75%)

Set 5: 1 (80%)

Set 6: 1 (85%)

D)

WOD 

60 burpees facing bar 

50 pull-ups

40 thrusters (95/65)

For time

Time cap: 20'

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ENDURANCE 

A)

Warm-up 

TABATA - 8'

Jumping jack 

Sit-up (remador)

Dog stretch 

Hollow rock 

B)

Conditioning WOD 

1000m run (2x 460m + 100m)

5 rope climbs 

800m run (2x 400m) 

4 rope climbs 

600m run (400m + 200m)

3 rope climbs 

400m run 

2 rope climbs 

200m run 

1 rope climb

For time